Green Split Pea Dhal
Dive into the warm, comforting flavors of this Green Split Pea Dhal, a wholesome and protein-packed dish that’s as nourishing as it is delicious. Made with tender green split peas, creamy coconut milk, and a fragrant blend of turmeric, cumin, coriander, and fresh aromatics like garlic and ginger, this recipe is a vibrant twist on traditional dhal. The slow-simmered split peas soak up the rich tomato and spice-infused base, creating a hearty, flavorful stew that’s perfect for cozy family dinners or meal prep for the week. Finished with a garnish of fresh cilantro and a zesty squeeze of lime, this vegan and gluten-free dhal pairs beautifully with steamed rice, naan, or roti for a satisfying plant-based meal. Ready in under an hour, this approachable yet flavorful recipe is an easy way to bring the warmth of Indian-inspired cuisine to your table.
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Recipe Information
Ingredients
- 1 cup Green split peas
- 4 cups Water
- 2 tablespoons Coconut oil (or any neutral cooking oil)
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Cumin seeds
- 2 medium Tomatoes, finely diced
- 0.5 cup Coconut milk
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
- 1 teaspoon Salt
- 1 tablespoon Fresh lime or lemon juice (optional, for serving)
Instructions
Rinse the green split peas thoroughly under cold running water until the water runs clear. Set aside.
In a medium pot, add the rinsed split peas and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 30-35 minutes, stirring occasionally and skimming off any foam. Cook until the peas are tender but not mushy.
While the peas are cooking, heat the coconut oil in a large pan over medium heat.
Add the cumin seeds to the hot oil and stir for 30 seconds until fragrant.
Add the finely chopped onion and sauté for 5-7 minutes until softened and golden.
Stir in the minced garlic and grated ginger and cook for another 1 minute, until aromatic.
Add the ground turmeric, ground cumin, ground coriander, and red chili powder. Stir to coat the onion mixture in the spices, cooking for 1 more minute.
Mix in the diced tomatoes and cook for 5 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.
Once the peas are cooked, transfer them to the pan with the onion-tomato spice mixture. Stir well to combine.
Stir in the coconut milk and salt, adjusting the seasoning to taste. Let the dhal simmer for about 5 minutes to allow the flavors to meld together.
Turn off the heat and garnish with freshly chopped cilantro, if desired.
Serve hot with steamed rice, naan, or roti, and a squeeze of fresh lime or lemon juice for added brightness.
Nutrition Facts
Calories |
1114 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2469 mg | 107% | |
| Total Carbohydrate | 162.1 g | 59% | |
| Dietary Fiber | 59.5 g | 212% | |
| Total Sugars | 37.5 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 319 mg | 25% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 1110 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
